In a world dominated by artificial light and digital screens, ancient practices like sun gazing are being rediscovered by those of us seeking to align with nature, reset our circadian rhythms, and recharge the body on a cellular level. Often misunderstood, sun gazing is not about staring blindly into the sun—it’s a time-tested ritual rooted in reverence for light as life, and one that Neil and I have become very passionate about.

What Is Sun Gazing?

Sun gazing is the intentional practice of absorbing natural sunlight into the eyes and body, typically during the first hour after sunrise or the last hour before sunset—when UV levels are low and the light is gentle. Practiced by cultures from Egypt to India, sun gazing was believed to awaken intuition, improve vitality, and nourish the body with “solar prana” or light energy.

The Science Behind It

Modern research supports what ancient cultures already knew: sunlight is essential for human health, and its benefits go far beyond vitamin D. When sunlight enters the eyes—without sunglasses or glass interference—it stimulates the hypothalamus, pineal gland, and retina, helping to regulate the circadian rhythm, boost serotonin, and increase melatonin production later in the evening.

• Morning sun exposure tells the body it’s time to wake up, suppressing melatonin and increasing cortisol in a healthy, rhythmic way.
• Evening light at golden hour is lower in blue wavelengths and helps wind the body down.
• Light entering through the eyes influences hormonal, neurological, and even metabolic processes.

Health Benefits of Safe Sun Gazing

• Improved Sleep: Early morning light helps anchor your internal clock, reducing insomnia and irregular sleep patterns.
• Mood Support: Exposure to full-spectrum light increases serotonin, often referred to as the “feel-good” hormone.
• Energy and Clarity: Anecdotal evidence and early studies suggest that intentional sun exposure may improve focus, calm anxiety, and elevate energy.
• Eye Health: Gentle sun exposure at low angles may help regulate intraocular pressure and balance circadian-related eye functions.

How to Practice Sun Gazing Safely

• Timing: Only practice sun gazing during the first 30–60 minutes after sunrise or before sunset.
• Start slow: Begin with 10 seconds and increase by 10 seconds each day up to a few minutes.
• Stand barefoot on the earth (grounding) for added energetic benefits.
• Do not wear glasses or contacts while sun gazing—they filter natural light and disrupt the body’s reception of solar input.

Note: Never stare at the sun once it has fully risen or is high in the sky. Sun gazing should never hurt your eyes. If it does, stop immediately.

Spiritual and Energetic Traditions

For many, sun gazing is more than a wellness practice—it’s a spiritual experience. In Ayurvedic, Egyptian, and Native American traditions, the sun is viewed as a sacred being, a source of divine intelligence. Many report heightened intuition, emotional clarity, and a deeper connection to nature when practiced consistently and mindfully.

Sunlight vs. Screens: A Modern Imbalance

Our eyes evolved to process full-spectrum, dynamic light—yet most of us spend our days indoors under flickering LEDs or in front of screens emitting static blue light. This mismatch contributes to digital eye strain, sleep disorders, and mood imbalances. Sun gazing offers a natural antidote: real light, real color, real time.

Complementary Practices

• Cold exposure: Combine morning sun with a cold plunge or shower to increase dopamine and reduce inflammation. Learn more in my article: Unlocking the Benefits of Cold Therapy.
• Mindfulness: Practice deep breathing, prayer, or gentle stretching while gazing for a full-body reset.
• Grounding: Stand barefoot to absorb negatively charged electrons from the earth, which may reduce inflammation and regulate the nervous system.

What to Do When It’s Cloudy During Sun Gazing Hours

Even when the sun isn’t directly visible, your body can still receive powerful circadian signals through the clouds. Over 80% of sunlight still reaches the earth’s surface on an overcast day, especially the wavelengths that affect your circadian rhythm and hormone regulation.

Here are some alternatives for cloudy mornings or evenings:

• Still go outside. Stand facing the general direction of the sun (east in the morning, west in the evening). Your eyes and skin can still absorb beneficial light through cloud cover—even if the sun isn’t visible.
• Remove glasses and contacts (safely). If possible, let your eyes adjust to natural light without lenses that filter or distort the full spectrum. Always be safe—do not stare at the sun if it’s breaking through the clouds at full intensity.
• Increase your time outside. On cloudy days, spend 10–20 minutes outdoors to make up for the lower light intensity. Walking barefoot, being still, or doing light movement can enhance the grounding effect.
• Avoid artificial light first thing. Even if it’s dim outside, step outdoors before turning on your phone or indoor lights. Early exposure to natural light—even filtered—anchors your circadian rhythm better than any lamp can.

☁️ Cloudy days don’t cancel sun gazing—they just soften it. Consistency matters more than intensity, and your pineal gland still registers the cues it needs to produce melatonin later that evening.

Final Thoughts

Sun gazing is a simple, powerful way to return to nature’s rhythms. It costs nothing, requires no technology, and yet offers profound benefits for body, mind, and spirit. As with any practice, it requires discernment, consistency, and respect for the body’s cues.

In a world dimmed by artificial light, sun gazing is a daily invitation to rise with the sun, reconnect with the source of life, and restore your radiance—naturally.

As a compliment to your morning sun gazing routine, learn how you can make adjustments to your home and daily routines to best support your body’s natural rhythms in How Home Lighting Is Destroying Our Health and The Leptin Reset: The Key to Unlocking Weight Loss and Metabolic Health.

---